Tuesday, October 1, 2019
October here we come!
Let’s get it.
Share with us your favourite fall activities. Apple picking? Drinking apple cider? Hanging out at 782?
Whatever it is what you want to do let us know and share with your friends and other members.
As the weather gets cooler dress in layers. Warm up in your sweats and hoodie and then go to your shorts and tank or tee. Stay warm until you are ready to hit and then peel once you get moving. A great way to keep your body safe and healthy as the weather changes.
Keep setting and tracking those goals and healthy habits for the fall and if you need any help with these come see one of your coaches to help you make a plan. We can also be booked in for personal coaching sessions if there is anything specific you need work on.
This Saturday, October 5, we will be putting on a high skilled gymnastics seminar and the following Saturday, October 12, Charles will be hosting the mobility seminar. Both sessions are at CrossFit 782 and at 12pm. Free for all 782 members and $15 for anyone dropping in to one of these seminars.
Athletics - 430/530
Posterior Chain Stamina
10 minutes to build in weight for a 3 rep Deadlift and then
3 reps x 3 sets @ heaviest weight
8 minute AMRAP
8 Deadlifts (225/155) (185/125) (135/95)
12 T2B/Leg Raises/Knee Tucks
16 Box Jump Overs
Gas Pedal, Gas Pedal, Gas Pedal.
Put your foot down and go on this one.
3 Rounds to move well
30 sec Squat Therapy
30 sec Child’s Pose
30 sec Couch Stretch (each leg)
782 Adaptive - 11am (CF782)
4 minute AMRAP x 4 Rounds - 1 minute rest b/w rounds
8 Shuttle Wheels
ME cal Row
Go hard on this one. Use that minute just to transition.
782 Kids - 330pm
MB Mania Relay Race
6 min AMRAP x2 - Skill Work b/w AMRAPs
6 MB Situps
8 Box Jump Overs
10 KB Swings
Knee Tucks/Leg Raises
CrossFit 101 - 730pm (CF782)
Learn to Deadlift
We will review the Box Jump and introduce the Deadlift
We will review how to work on your pushups. From going from your knees, to keeping your elbows tight, and keeping your body rigid.
Move between these two movements
5 Deadlifts - Build in weight each set if possible
Work on these two movements after learning about the correct form for each one.
2 minutes on - 2 minutes off x 4 Rounds
8 MB Slams
12 Russian KBS
Testing some capacity here with some work and then using the remaining time to get as many burpees as possible.
- Team 782